When do you see legs grow?

[permission to land]

I've never really had the guts to grown my legs, but now I'm focussed. I’ve got a trainer to run me through legs once a week and I hit them a second time. I’m squatting, deadlifting, Bulgarians etc.

On cycle, when underdeveloped, how much could I expect to see growth wise? They’re severely underdeveloped atm.

 

[Dunkirk]

What has worked for me, is more than twice a week. Not sure what cycle you're on, nor your nutrition regimen, but twice a week isn't enough.

I hit my legs every other day in the following manner. I'm on a 8 day cycle, day 1 full legs pretty heavy, day 2 nothing, day 3 two exercises about two to three sets each (light). Day 4 nothing, day 5 full leg day, day 6 rest. Day 7 same as day 3 and day 8 rest . Then I repeat that. If you're on a 7 day cycle then 6 and 7 would be off days. I still do cardio with either incline treadmill or stair master just enough to feel a burn.

Again, this what has worked for me. Your body might respond differently, so adjust accordingly. For example reduce the exercises or sets on "off" days, or skip it altogether. Luckily I have good genes when it comes to legs and that's helped the most.

 

[taco33150]

I've never really had the guts to grown my legs, but now I'm focussed. I’ve got a trainer to run me through legs once a week and I hit them a second time. I’m squatting, deadlifting, Bulgarians etc.

On cycle, when underdeveloped, how much could I expect to see growth wise? They’re severely underdeveloped atm.

A lot of volume.. quad focus and hamstring focus days ..

 

[permission to land]

A lot of volume.. quad focus and hamstring focus days ..

I’m doing this every 3rd day


Back Squat: 3x8

Leg Press: 3x12

Bulgarian: 3x12

Romanian Deadlift: 3x12

Hamstring Curl: 3x12

Leg Extension: 3x12

Calf Leg Press Push: 5x25 (62.5kg)

Tinialis Raise: 3x12


+ calf raise with weighted vest at home daily.

Hopefully it’s enough volume. I really am working my ass off. 70/80 min leg day burning 500/600 cals.

500 cal surplus. Plenty of protein. All real food. Clean carbs, health fats etc. 8 hours sleep a night, not stressed.

Cycle is

Week 1-14: 300mg Test
Week 1–4: 200mg mast
Week 1-10: 100mg Tren
Week 8-16: Tbol 40mg


I wanted to go for lean gains, hence lower test and some low dose tren. In the past when doing 500 test, my upper body blows up, but when I lose more than half when I cut. Now I admit that I’ve probably not cut in the most efficient way in the past, but I want to try something a bit dryer and leaner this time.

I’m middle of week 3 so far. 5 lbs up.

 

[taco33150]

Not enough.. I’ve set one up that is 2000 reps

 

[taco33150]

What machines do you have available? Any resistance bands available?

 

[permission to land]

What machines do you have available? Any resistance bands available?

My gym is limited

Leg press x 1
Smith Rack
Squad Rack
Leg Extension and Curl

That’s literally it. No hack squat or calf machines. But I don’t think you need them to grow.

Re 2000? What, reps? That sounds like a lot of junk volume. I’m not kidding when I say that I cannot walk right after my leg sessions. I’m push myself to be absolute max. Having a trainer was a great decision. He’s helped me fix so many things and really pushes me. Dropsets, pyramids, failure etc

All my research indicates that 20 sets a week should be enough to grow legs. I’m just wondering if I’l get newbie gains on my quads seems I’ve never grown them.

 

[permission to land]

What has worked for me, is more than twice a week. Not sure what cycle you're on, nor your nutrition regimen, but twice a week isn't enough.

I hit my legs every other day in the following manner. I'm on a 8 day cycle, day 1 full legs pretty heavy, day 2 nothing, day 3 two exercises about two to three sets each (light). Day 4 nothing, day 5 full leg day, day 6 rest. Day 7 same as day 3 and day 8 rest . Then I repeat that. If you're on a 7 day cycle then 6 and 7 would be off days. I still do cardio with either incline treadmill or stair master just enough to feel a burn.

Again, this what has worked for me. Your body might respond differently, so adjust accordingly. For example reduce the exercises or sets on "off" days, or skip it altogether. Luckily I have good genes when it comes to legs and that's helped the most.

I was told specifically to not do 3 days due to big muscles needling rest.

How many sets per day?

 

[taco33150]

My gym is limited

Leg press x 1
Smith Rack
Squad Rack
Leg Extension and Curl

That’s literally it. No hack squat or calf machines. But I don’t think you need them to grow.

Re 2000? What, reps? That sounds like a lot of junk volume. I’m not kidding when I say that I cannot walk right after my leg sessions. I’m push myself to be absolute max. Having a trainer was a great decision. He’s helped me fix so many things and really pushes me. Dropsets, pyramids, failure etc

All my research indicates that 20 sets a week should be enough to grow legs. I’m just wondering if I’l get newbie gains on my quads seems I’ve never grown them.

Call it what you want , but it’s gonna be a lot of volume .. yes 2000 reps ..

 

[permission to land]

Call it what you want , but it’s gonna be a lot of volume .. yes 2000 reps ..

How longs that take a week haha

 

[taco33150]

My gym is limited

Leg press x 1
Smith Rack
Squad Rack
Leg Extension and Curl

That’s literally it. No hack squat or calf machines. But I don’t think you need them to grow.

Re 2000? What, reps? That sounds like a lot of junk volume. I’m not kidding when I say that I cannot walk right after my leg sessions. I’m push myself to be absolute max. Having a trainer was a great decision. He’s helped me fix so many things and really pushes me. Dropsets, pyramids, failure etc

All my research indicates that 20 sets a week should be enough to grow legs. I’m just wondering if I’l get newbie gains on my quads seems I’ve never grown them.

You can research all you want .. not everyone is gonna respond the same .. Get that out your head.. find a routine try it for 8 weeks . If it doesn’t work change it again .. there’s a reason the guys I put through this training who’s legs are bigger and have road maps..

 

[taco33150]

How longs that take a week haha

Did it in 4 hours .. and a lot of water did it in the dead heat in August in the south ..

 

[Dunkirk]

I was told specifically to not do 3 days due to big muscles needling rest.

How many sets per day?

I really think it depends on the person. If you feel like you haven't recovered enough, then by all means rest. But if you happened to recover well, especially being on gear, then why not. You have to do what works for you.

How long you've been on this new workout with the trainer? Has it been a while, or recent?

My full leg days include quad and hamstring day 4 exercises each either 3x8 or 4x8 with a burnout set at the end of each day.

In the end, just consistency and you'll get there. There's no one answer unfortunately. Stick with what you're doing and adjust based on what you've noticed that works/what you like. You still want to enjoy your workouts.

Personal opinion, I prefer to do less each day but more frequently. Not a fan of getting to the point where I'm crawling out of the gym. It may be that the recovery might be more than 3 days, it could be 5.

 

[permission to land]

I really think it depends on the person. If you feel like you haven't recovered enough, then by all means rest. But if you happened to recover well, especially being on gear, then why not. You have to do what works for you.

How long you've been on this new workout with the trainer? Has it been a while, or recent?

My full leg days include quad and hamstring day 4 exercises each either 3x8 or 4x8 with a burnout set at the end of each day.

In the end, just consistency and you'll get there. There's no one answer unfortunately. Stick with what you're doing and adjust based on what you've noticed that works/what you like. You still want to enjoy your workouts.

Personal opinion, I prefer to do less each day but more frequently. Not a fan of getting to the point where I'm crawling out of the gym. It may be that the recovery might be more than 3 days, it could be 5.

Appreciate the help. I’ve got all my measurements so I’ll see how I got on. Any idea how long it took you to see any growth?

 

[Dunkirk]

Appreciate the help. I’ve got all my measurements so I’ll see how I got on. Any idea how long it took you to see any growth?

I get scans at my gym, they're not entirely accurate, so keep that in mind. I gained about 1lb/month while on PEDs. Starting Test E next week.

Consistency is key no matter what you do.

 

[Deezznutzz]

Walking did more for me than squats. Lifetime bicycle rider too and lots of skateboarding.

 

[Grey Spartan]

Call it what you want , but it’s gonna be a lot of volume .. yes 2000 reps ..

This right here.

I am in the same boat as you and what I have found is higher reps say 15+ with more sets say 4-6 (not counting warm up) per exercise. It took about a year doing the above, hitting legs 3 times a week and 3 to 4 exercises per session to add 4' to my quads. However, I am in my late 50s so I'm sure a younger man could make more gains. lol

 

[taco33150]

This right here.

I am in the same boat as you and what I have found is higher reps say 15+ with more sets say 4-6 (not counting warm up) per exercise. It took about a year doing the above, hitting legs 3 times a week and 3 to 4 exercises per session to add 4' to my quads. However, I am in my late 50s so I'm sure a younger man could make more gains. lol

The problem is , very few will push the limit ..people see big legs and immediately think they are strong .. I see it.. it’s volume work getting it done.. blood should be so full when your done.. I don’t mean after your first movement of sets .. keep it going ..

 

[egruberman]

The research suggests that 10-20 sets per week (near enough to failure) is likely ideal for growth.

If your legs are untrained, then you may have no idea what failure feels like. It's also hard to fail on a lot of leg focused exercises. Failing a squat for example can be a bad day. Leg extensions, not so much.

Which specific exercises are used matter less than consistency. Squats generate a lot of fatigue for the stimulus to they supply to the legs, but if you're relatively untrained, do squats. Maybe follow a simple linear progression until you get strong.

In terms of how frequently one can train legs, that kinda depends on the individual, how strong they are and what their recovery capacity is like. If someone is squatting 600lbs for reps, it's going to hard to do that even once per week.

With that in mind my legs grow if I look at 'em sideways. I've had great luck with higher rep sets (15-20) of leg press, leg extensions, and hamstring curls which I can do 2-3x per week even at my advanced age.

 

[Stealth500]

you can really test your pain threshhold with an exercise like leg press.. you start to feel quite uncomfortable at 20 reps, at 30 you can end the set or push to 40 and endure hell. Its not like bench press where you hit 10 reps and can maybe bang out an extra rep or 2 with a spotter.

Probably my favorite pro is Tom Platz specifically because he had insane legs, crazy work ethic, and pain tolerance.